If you count broccoli, cauliflower, and Brussels sprouts as among your most-frequently eaten foods, congratulations—you may already be consuming sufficient levels of vitamin K.
Though vitamin K may be less well-known than vitamins C or D, it is no less vital. The vitamin is essential for proper blood clotting, bone health, prevention of osteoporosis, heart health, and proper assimilation of vitamin D—which we all know is extremely important.
Unfortunately, according to the National Library of Medicine, vitamin K deficiency “may be commonly observed in 8% to 31% of typically healthy adults.” Here’s what to know about this essential nutrient and how to ensure your levels of vitamin K stay optimal, including information on what to eat.
What is vitamin K?
The term vitamin K refers to a set of fat-soluble vitamins, which can be divided into two groups:
- Vitamin K1 or phylloquinone, found mainly in green leafy vegetables
- Vitamin K2 or menaquinone, which is found in animal foods and fermented foods, but can also be produced by gut bacteria
Key functions of vitamin K
Vitamin K is essential for helping the blood to clot and for preventing excess bleeding. Additionally, vitamin K helps strengthen bones, and may prevent osteoporosis and fractures after menopause. Recent studies have indicated that vitamin K may also assist in preventing Alzheimer’s disease.
Vitamin K2, in particular, is also essential for enhancing the efficacy and safety of vitamin D as it minimises the risk of raising calcium levels in the body to unhealthy levels.
Foods rich in vitamin K
Eating a varied diet of natural, whole foods should provide you with sufficient amounts of vitamin K to meet the daily recommended requirements of 90 to 120 mcg. In addition, vitamin K can be produced by the gut flora; when we consume too much, the excess is stored in the liver, and then released as needed.
Foods that contain high levels of vitamin K are:
- Green leafy vegetables such as spinach, chard, turnip greens, or…
